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Roasted Vegetable Enchiladas

Sauce

Ingredients:
  • 3 poblano pepper
  • 3TBSP olive oil
  • 1 lbs chopped yellow onion
  • 1TBSP, minced garlic
  • 1/4 teaspoon salt
  • 1 ½  teaspoon ground cumin
  • 1 ½  teaspoon chili powder
  • 1  teaspoon paprika
  • 1/4  teaspoon ground chipotle pepper
  • 2 cans (14 ounces) diced tomatoes, drained
  • 3 cup vegetable broth
Directions:
  1. Preheat oven to 425°F.
  2. Roast poblano pepper directly ...

Vegetarian Quinoa Chili

Ingredients
  • 1 (15 ounce) can kidney beans, rinsed, drained
  • 1 (15 ounce) can black beans , rinsed , drained
  • 2 cups vegetable broth or water
  • 1 tablespoon extra-virgin olive oil
  • 1 medium red onion, chopped
  • 1 green bell pepper, chopped
  • 2 cloves garlic, crushed
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • ¼ teaspoon cayenne
  • ¾ cup quinoa, rinsed thoroughly in warm water, drained
  • 1 cup frozen or fresh corn
  • 2 (15 ounce) cans diced tomatoes in juice
Directions
  1. In a large pot, heat ...
 

Fresh Tomato Basil Soup

Ingredients
  • 4 tablespoons olive oil
  • 1 medium onion, diced
  • 1 tablespoon garlic, chopped
  • 1 1/2 pounds Roma tomatoes, seeded and diced
  • 32 ounces vegetable broth
  • 12 ounces crushed tomatoes (preferably Italian)
  • 3 to 5 fresh basil leaves
  • 1/2 teaspoon crushed red chilies
  • 1 teaspoon sugar
  • 1/2 teaspoon each ground black pepper and sea salt
  • Shaved Romano or Parmesan cheese for garnish
Can be served as a warm dip with crostini or grilled vegetables!

Directions
 
  1. Saute onion ...

Panzanella Bruschetta



Ingredients:
  • 1/2 16-ounce loaf baguette-style French bread
  • 2 tablespoon olive oil
  • 1 1/2 cup shredded baby greens
  • 8 small red and/or yellow cherry or pear tomatoes, quartered; or 1/2 cup chopped, seeded tomato
  • 1/4 cup finely shredded Parmesan cheese
  • 1/4 cup chopped, seeded cucumber
  • 2 tablespoon finely chopped red onion
  • 2 tablespoon thinly sliced fresh basil
  • 2 teaspoon capers, rinsed and drained
  • 1 small clove garlic, minced
  • 2 teaspoon red wine vinegar
  • 2 teaspoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
Directions

  1. For toasts, cut ...

Easy tips to change the way we eat

Two-thirds of Americans are overweight and obese. With this trend, diseases such as type 2 diabetes, heart disease, high blood pressure, gout, arthritis and sleep apnea have become commonplace with my patients.

While there are key steps that we can all take to be healthier – don’t use tobacco, limit or abstain from alcohol, make exercise a part of our daily routine – I want to focus on a few simple ways to change the way we eat.

I think Michael Pollan, author of The Omnivore’s Dilemma and other books on food, said it best: “Eat real food. Not too much. Mostly plants.

So how can you get started and make it permanent?

1. Eat real food
Foods that can sit on a shelf for years are usually loaded with salt, genetically modified ingredients, high-fructose corn syrup and artificial preservatives. This is not the food our body was meant to eat.  Instead ....

9 tips for avoiding holiday weight gain

Amongst the cheer and merriment, parties and soirées, often come unwanted extra pounds that sneak their way around our waistlines. The span between Thanksgiving and New Years are filled with traditions and an extra average weight gain of 1-2 pounds. It may not sound like much, but consider over the course of a decade that can lead to an extra 10-20 pounds.  That extra luggage then leads to another tradition - the New Year’s resolution to lose weight!

Stop the insanity and start eating smart. Simple lifestyle changes will put an end to the cycle of overindulging, weight gain, and feeling miserable once the season is over. It is said the best offense is a good defense. By practicing these time-honored tips, you’ll likely feel fulfillment without getting overfilled.

1. Plan ahead.

If you know the party you are headed to will lack healthy options (hello, cookie exchange!) have a low-calorie, high protein snack prior to attending a party. This will keep your appetite in check and you will be less likely to arrive ravenous and overeat.  Hummus with vegetables, whole grain crackers and low-fat cheese, a piece of fruit with natural peanut butter, or Greek Yogurt with high fiber cereal are a few great choices to tide you over. Pair foods that are high in protein and rich in fiber to keep you satiated longer. At the party, keep to light appetizers.

2. Host a healthy holiday.

Control the nutritional content of the meal by throwing the party yourself. Plan the dinner menu with lean meats and seafood, fresh vegetables, fruits, whole-grains, beans, and low-fat dairy. Use the opportunity to try healthy recipes from sites such as www.cooklinglight.com and www.eatingright.com (Ed. Note – check out our healthy recipe collection here or on Pinterest.) In lieu of a potluck, have party guests bring non-perishable foods to donate to the food bank.

3. Lighten up your menu.

Revamp your recipes by ...

Fall in love with pumpkin

The season’s clock has turned to autumn. The air is crisp, vibrant shades of red and orange color the trees, cozy sweaters appear from the back of the closet and pumpkin everything seems to have hit the store shelves.

From pumpkin spice lattes to pumpkin spice donuts, even pumpkin pie spice Pringles potato chips! It seems as though we have forgotten the important, all-star vegetable amongst this madness: pumpkin itself!

Pumpkin is a versatile vegetable brimming with nutrition that can be used in many different forms. Pumpkin provides a wide range of health benefits including helping keeping your vision sharp and waistline slim. Here are some of the health benefits of pumpkin:

  • Vitamin A to perk your peepers: Chock full of the antioxidant beta-carotene, the dark orange hue provides greater than 200% of the RDA for Vitamin A in a 1-cup serving. Eating foods high in Vitamin A helps protect your sight, especially night vision.
  • Cut cancer risk: Speaking of those important antioxidants, beta-carotene can help prevent certain cancers, particularly skin cancer. The deep orange carotenoids are also found in carrots, butternut squash, and sweet potatoes.
  • Fiber for weight control: Eating foods high in fiber can keep you full on fewer calories thereby eating less. With 3 grams of fiber and just 49 calories in a 1-cup serving, eating more pumpkin is a great way to assist in your weight loss efforts (not recommended in pie form, unfortunately).
  • Vitamin C to  ...

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